Saturday 5/24/2014 CrossFit Workout of the day
Warm up
400 meter run
3 sets of
5 HPC
5 STO
5 knees to elbows
Dynamic stretches
Training
“The Queens guard”
With a running clock of 40 mins
In teams of two
Complete 5 rounds each
5 Hang Power Cleans (115/80)
5 STO (115/80)
5 TTB
Then row 1000 meters
Then run 800 meters
Then AMRAP in remaining time
5 Hang Power Cleans (115/80)
5 STO (115/80)
5 TTB
Score is total # of Team rounds completed in the AMRAP set
Only one partner can work at a time
scale options
scale weight
scale # of reps
scale distance
sub HPC w KB Swings
Sub BB W KB’s
sub TTB with Knees to elbows/ weighted V-up
This WOD is in honor of the lovely Ms Brynn. Brynn will be leaving us for a few months to skip across the pond and hang with the queen, Mick Jagger and the popular boy band, wait…..damn I forgot their name. Anyways, Brynn, we will miss you and we all love you to pieces. Write your comments to Brynn on the blog.
2014 05 23
Noooooooooooo Don’t go!
My my my, Brynn. The time has finally crept up and you will soon take flight to London Town. I speak for many when I say how much we will miss your presence at the box. You have such a positive air to you. Truly electrifying and infectious.
We are very proud of you for uprooting and transplanting in a foreign country (not so foreign to you, my dear, as you have family stationed nearby). But anywho, I am happy that your path has taken you to new places. You will be exposed to newfangled and fun opportunities over there. We just ask you to not forget about your EVF fam.
Cheers to a beautiful, brown eyed soul. Cannot to send you off with the Queen’s Guard.
Cannot wait* wow. I guess I can 🙂
This quartet WOD herby known as Brynns Direction. So looking forward to it.
I’m absolutely infuriated I can’t do this WOD, I request for it to be repeated.
My my Brynn. The first time I saw/met Brynn was at the battle of the fittest and I just stood there in bewilderment at what lightning speed she went through those WODs. I totes wanted what Brynn was having, she looked unstoppable. I am so ecstatic to have gotten to know you on such a personal level, and we will miss your spirit at the box. Go to London and absolutely CRUSHHHHH it. We expect nothing less 🙂
Good luck Brynn! Come back to us healthy and strong! Enjoy this new adventure in your life…we will miss you!
Tacked this WOD with Carolyn @ 95#. no idea how many rounds, I think C said we each did 5 after the run. Jerks got old after awhile…stellar work by all on a crazy 40 min wod!!
Rich and I completed 12 Rounds each RX. Started at 24:35 left on the clock and we just kept it moving.
Good news is that we actually each completed 14 rounds RX. Bad news is that Rich (?) is getting credit when indeed my name is Jeff 🙂